Raw Female

Kris is worried she’s on a “flame list” after frustration-typing  to a tech company. The company lays out some diplomatic guidelines.

Here's what we discussed:
• keyboard banging •
• email-delay hack •
• bantering with Vince •
• LMGTFY •
• "shared communication goals" •
• hot potato •

Links to resources discussed in this podcast:

Let Me Google That For You

Connect with Raw Female
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Raw Female: Informative. Solution-based. Positive. Fun.

A sound company's over-the-top customer service has Kris & Allie giddy. Includes a shoutout to Cliff!


Links to resources discussed in this podcast:

• Kristen's movers
• Sweetwater

Connect with Raw Female

• Join our email list and we'll remind you when new episodes drop.
• Follow us on Instagram at @rawfemalepodcast.
• Visit our website.
• If you enjoyed this episode or learned something new, forward to a friend!
• And don't forget to follow us wherever you get your podcasts!

Raw Female: Informative. Solution-based. Positive. Fun.

Kris & Allie re-live their pre-Covid days, when a hot dog trainer would visit regularly. TW: Objectification of men.

In Part 2 of our chat with pelvic health physical therapist Dr. Sara Tanza we dig deeper on how best to be proactive on pelvic health, how to handle pelvic organ  prolapse, the importance of a baseline assessment, what to do about the stigmas surrounding pelvic floor health and more.

Here’s what we discussed with Dr. Sara in Part 2:

• The first visit evaluation
• Lower back pain linked to pelvic health dysfunction
• Internal work not necessary
• Virtual visits are popular & effective
• Prolapse issues: “pre-hab” work vital
• A deeper dive into prolapse issues
• Pessaries: A sports bra for the vagina
• Leg strength, breathing and prolapse
• The problem with constipation
• Why get a pelvic health baseline assessment?
• Runners, injuries, and pelvic floor problems
• The stigmas surrounding pelvic health
• When to see a pelvic health therapist?
• Working in conjunction with medical doctors
• Direct access is an option in some states
• Educating physicians
• Having brave conversations about pelvic health
• Insurance issues and accessibility
• The power of a self-evaluation
• Dr. Sara’s online strengthening program
• Creating a calm nervous system
• Nature, breath, and joy

Links to resources discussed in this podcast:

• Dr. Sara’s practice: Pelvic Potential Physical Therapy  
• Book a virtual or in-person appointment with Dr. Sara Tanza here.
• Join Dr. Sara’s mailing list here and you will be the first to have access to her free Guided Meditation for Pelvic Floor Relaxation video.  You’ll also be notified when her online program goes live.
• Follow Dr. Sara on Instagram. She offers lots of free content surrounding pelvic health. She’ll be announcing the launch of her online program—Pelvic Potential: A Hands-On Guide to Pelvic Muscle Training—on Instagram.
• Find a pelvic floor physical therapist near you here.
• Here is an extremely robust resource for links to pelvic floor anatomy.
• Intimate Rose Vaginal Dilators
• The yoga practice of Dr. Sara’s friend, Tianna Bartoletta. Tianna is a two-time Olympian, three-time Gold Medalist and an amazing yoga instructor. Get up early or request the Zoom link!
• In addition to her physical therapy practice, Dr. Sara, an avid runner herself, is also the assistant race director for one of the largest female-focused 5k/10k races in the country. Learn more about She.Is.Beautiful here.

Connect with Raw Female:

• Join our email list and we'll remind you when new episodes drop.
• Follow us on Instagram at @rawfemalepodcast.
• Visit our website.
• If you enjoyed this episode or learned something new, forward to a friend!
• And don't forget to follow us wherever you get your podcasts!

Kris & Allie sit down with pelvic floor physical therapist Dr. Sara Tanza, owner of Pelvic Potential in Santa Cruz, Calif. We talk about leaking, clenching, breathing, how best to use lube and how a pelvic floor physical therapist can help with painful sex. Dr. Sara takes listeners through a self-assessment and offers tips on breathing and muscle activation. Part 1 of 2.

Here's what we discussed with Dr. Sara Tanza in Part 1:

• What is your pelvic floor?
• How our core relates to our pelvic floor
• Pain and your pelvic floor
• How you know if you have pelvic organ prolapse
• Why am I leaking and what to do about it
• Stress vs. urge incontinence
• Pain with sex — a PT can help with that!
• The problem with bad advice
• Great lube but tight muscles
• Exercises that can help
• The “flat belly thing”
• Clenching and postural holding patterns
• “Bring on the TMI!”
• What treatment is actually like
• Pelvic floor breathing and a self-assessment
• The role of vaginal dilators
• How to use lube properly
• Too tight and too loose at the same time
• How to relax the pelvic floor
• Activating the front muscles 
• Stress and your pelvic floor
• Coffee, fiber and poo: fecal urgency
• Keeping a bowel/bladder diary
• Referring out to other specialists

Links to resources discussed in this podcast:

• Dr. Sara’s practice: Pelvic Potential Physical Therapy  
• Book a virtual or in-person appointment with Dr. Sara Tanza here.
• Join Dr. Sara’s mailing list here and you will be the first to have access to her free Guided Meditation for Pelvic Floor Relaxation video.  You’ll also be notified when her online program goes live.
• Follow Dr. Sara on Instagram. She offers lots of free content surrounding pelvic health. She’ll be announcing the launch of her online program—Pelvic Potential: A Hands-On Guide to Pelvic Muscle Training—on Instagram.
• Find a pelvic floor physical therapist near you here.
•  Here is an extremely robust resource for links to pelvic floor anatomy.
• Intimate Rose Vaginal Dilators
• The yoga practice of Dr. Sara’s friend, Tianna Bartoletta. Tianna is a two-time Olympian, three-time Gold Medalist and an amazing yoga instructor. Get up early or request the Zoom link!
• In addition to her physical therapy practice, Dr. Sara, an avid runner herself, is also the assistant race director for one of the largest female-focused 5k/10k races in the country. Learn more about She.Is.Beautiful here.

Connect with Raw Female:

• Join our email list and we'll remind you when new episodes drop.
• Follow us on Instagram at @rawfemalepodcast.
• Visit our website.
• If you enjoyed this episode or learned something new, forward to a friend!
• And don't forget to follow us wherever you get your podcasts!

Kris does a little reading in anticipation of the Raw Female interview with Dr. Sara Tanza, a pelvic health physical therapist. An intrigued Allie brings absolutely nothing to the table.

SHOWNOTES
Here's what the sisters discussed:

• Do they fart & poo in Britain?
• Rabbit-pellet poos
• Allie’s “consistent AF” poos
• “Fluffy” is not great
• Fiber supplements

Links to resources discussed in this podcast:

• The Pelvic Floor Bible by Jane Simpson (or try ordering from a local bookseller!)
• The Bristol Stool Scale
• Dr. Sara Tanza, owner of Pelvic Potential - our 2-part Q&A with Dr. Sara is coming soon!

Connect with Raw Female

• Join our email list and we'll remind you when new episodes drop.
• Follow us on Instagram at @rawfemalepodcast.
• Visit our website.
• If you enjoyed this episode or learned something new, forward to a friend!
• And don't forget to follow us wherever you get your podcasts!

Raw Female: Informative. Solution-based. Positive. Fun.

Kris and Allie rapid-fire some hacks a year into Covid. Email yours to [email protected] and we'll share!

Here's what we discussed:

•  Food hacks
• Going commando
• A sense of normalcy
• Nature & music
• Pet loans
• Busy brains

Connect with Raw Female

• Join our email list and we'll remind you when new episodes drop.
• Follow us on Instagram at @rawfemalepodcast
• If you enjoyed this episode or learned something new, forward to a friend!
• And don't forget to subscribe wherever you get your podcasts!

Raw Female: Informational. Positive. Solution-based. Fun.

In Part 2 of our chat with Parks California CEO Kindley Walsh Lawlor,  we talk about a tragedy in Bangladesh, what really scared her and being effective after failure.

Here's what we discussed with Kindley in Part 2:

• advocating locally
• women and equity
• mentorship and vulnerability
• a factory fire in Bangladesh
• learning from failure
• the fun of building a team
• developing a vision
• the joy of checklists!
• the next generation
• Jamie & Simon from Outlander
• her needlepoint habit

Links to resources discussed in this podcast:

• Parks California
• Jamie from Outlander
• Untamed by Glennon Doyle
• Abby Wambach on Instagram
• Bridgerton

Other resources that Kindley loves:

• Shark Tooth Provisions custom-designed woodwork made in San Francisco.
• The Highlands Foundry handcrafted apparel and home decor, located in the Hudson Valley.
• Tattoo artist Anita Darkling at Black Serum in San Francisco
• Juliette Rose Handcrafted Leather Goods out of Vermont.
• Needlepoint kits from The Stitchery. (If you've got other needlepoint sources, let us know! Kindley's looking!)

Connect with Raw Female:

• Join our email list and we'll remind you when new episodes drop!
• Follow us on Instagram at @rawfemalepodcast.
• If you enjoyed this episode or learned something new, forward to a friend!
• Don't forget to subscribe wherever you get your podcasts!

Raw Female: Informational. Positive. Solution-based. Fun.

In this episode, we sit down with Parks California President and CEO Kindley Walsh Lawlor. Kindley has spent much of her career as a champion for social justice and environmental sustainability. She led human rights and environmental efforts at Gap and now heads Parks California, the non-profit partner to the California State Parks system. In the first of our two-part interview, Kindley talks about what led her to advocacy work, how origin stories matter,  and the power behind her new tattoos.

Here's what we discussed with Kindley in Part 1:

• The importance of your origin story.
• The value of finding your people.
• How it feels to protect women.
• Leaning into discomfort.
• Being in massive learning mode.
• Tattoos as a source of strength.
• Working on big problems.
• Doing what matters.
• Creating a list of non-negotiables.
• Showing up as your authentic self.

Links to resources discussed in this podcast:

• Parks California
• Tattoo artist Anita Darkling at Black Serum in San Francisco

Other resources that Kindley loves:

• Shark Tooth Provisions custom-designed woodwork made in San Francisco.
• The Highlands Foundry handcrafted apparel and home decor, located in the Hudson Valley.
• Juliette Rose Handcrafted Leather Goods out of Vermont.
• Needlepoint kits from The Stitchery. (If you've got other needlepoint sources, let us know! Kindley's looking!)

Connect with Raw Female:

• Join our email list and we'll remind you when new episodes drop!
• Follow us on Instagram at @rawfemalepodcast.
• If you enjoyed this episode or learned something new, forward to a friend!
• Don't forget to subscribe wherever you get your podcasts!

Raw Female: Informational. Positive. Solution-based. Fun.

Allie rapid-fires her sleep hacks while Kris double-downs on espresso.

Have a sleep hack or two that work for you? Let us know and we'll share them in an upcoming episode. Email us at [email protected]. You can even email us an mp3 and we'll play it on air!

RESOURCES WE TALKED ABOUT ON THIS BITTY
For Kris' killer espresso machine, you can find the Rocket Giotto here!

CONNECT WITH RAW FEMALE
- Join our email list and we'll remind you when new episodes drop.
- Follow us on Instagram at @rawfemalepodcast.
- If you enjoyed this episode or learned something new, forward to a friend!
- And don't forget to subscribe wherever you get your podcasts!